Bikram yoga, Moksha yoga, Hot yoga and other varieties of yoga done in a heated room have become hugely popular over the last decade. These relatively new practices are interesting to many as those who have participated them tout about dramatic and very quick results.
What is Bikram’s or Hot Yoga?
The unique quality of hot yoga of any form is simply that it is practiced in a heated room. The temperature of the room ranges depending on the style of yoga that is being practiced but starting from about 85F and going up to just over a 100F is a good approximation of the standard temperatures used.
Bikram’s yoga and Moksha yoga have a series of poses that are performed in a specific sequence. They are clearly defined and easy to follow with a good teacher. On the other hand you can take any series of poses or styles of yoga and perform them in a heated room for the same effects. For example flow yoga in a hot room can be an unbelievable work out for the body as the body is continuously moving and the lungs are being exercised vigorously in combination with the strength and flexibility of the muscles.
Hot Yoga Benefits
The creators, founders and teachers of hot yoga claim that it has all kinds of benefits. Many of the benefits relate to detoxification, health and improved concentration.
The heat allows and encourages heavy sweating, which releases toxins stored in the body through the skin. The muscles get really warm allowing the participant to approach the postures from a safer place as in going deeper from a safe place. The heat also elevates the heart rate to create a more cardio vascular workout. It is definitely a more intense workout then the same class without the additional heat.
Bikram Yoga Risks and Cautions
Every sport has its risks and hot yoga is no exception. The irony of the risks is that they are just the extremes of the benefits. Too much of a good thing I suppose?
There is an interesting dynamic that is created in the heated room environment. The muscles become very supple and soft as the body is gently moved and the heat penetrates deeper into the tissues. If you can stand the heat and don’t mind the sweat it feels great, but here in lies the problem.
With the muscles being so warm one starts to feel as if they can extend very deeply into poses and postures. And the simple fact is that this is true! Many individuals later find that they have over-stretched in the heat causing strains or pulls in one or more of their muscles. Needless to say they leave with an injury that shows up later after their muscles cool down.
It is hard to determine where your edge is as the heat creates an artificial environment. As my very first yoga instructor Kevin of Edmonton Yoga told me when I first asked about Hot Yoga – “The body naturally warms itself through movement and this is all it needs.”
Other risks of Bikrams or Hot yoga include heat stroke for those with heart challenges. Pregnant women like always should remain cautious and careful when practicing. Blood pressure extremes can also be a consideration to examine before taking on a hot yoga practice.
Another risk is too speedy of a detoxification. Ones body has likely taken years to get to whatever state it is. Then all of sudden in a short class the organs and tissues are being strongly influenced to release toxins at a very fast pace. This is a lot for the body to handle, to push them through the skin, bowels or urinary tract. This type of detoxification can occur so quickly in these circumstances that it can create adverse effects on the body.
Proper Preparation is Key
The key to hot yoga or Bikram yoga enjoyment is preparation. Again like most activities if you are well prepared it is significantly more comfortable. Hydration is essential as is rehydrating after the class is over. You may want to consider taking in an electrolyte drink such as coconut water or Gatorade. Not having too much in your tummy can also be helpful.
Clothing that works well is made from fabrics that wick sweat away. Cotton is less then ideal as you will literally be sitting in sweat through the class and when all is said and done. Additionally, having a mat that keeps you from slipping is very important. You want to have either a cotton mat, yoga mat towel, or at minimum a regular towel close by to mop up excess moisture.
All of these components mixed together can lead to a really comfortable hot yoga experience.